Brendan - I try to use Squat/dead/ single leg variations for strength (Boyle recommends a split squat with elevated foot which I have played with) Power - Power clean / snatch depending on level of athlete. If they are not that great just jump squats. Plyo's obviously but my gym is quite small in length so bounding is difficult! I like using tornado ball and light med ball thows/slams.

Generally for intervals I will do a 5 min total workout time, but divide that into smaller segments: i.e. 10:20 / 30/30 or tabata, depending on what we are doing. TBH I suggest that most of our conditioning comes from sparring and pad drills. I really like your articles etc on the importance of rest as a training aid. I dont like too many hard sessions per week.